2:30 pm ROM WOD
3 pm Coach’s Choice WOD
Retest Max Effort Unbroken Pullups
Pullup Cycle: Week 1 Day 1
Row 7000 meters
Time Cap: 35 min
*Only one partner rows while the other partner rests. You may trade partners whenever desired within these bounds: You must row at least 1 minute without trading. You may not row more than 2 minutes without trading.
Every 90 Seconds Until Failure
1 Deadlift @ increasing load + 3 Kettlebell Thrusters @ 53/35# in one hand only
*Deadlift Rules: Start at least 200 lb under your 1RM, or the empty bar, whichever is greater. Increase by 10# each round. Miss once and your workout is done.
*Starting Load Choices: Bar, 75, 135, 225, or 315
*Kettlebell Thruster Rules: After every deadlift you owe 3 Kettlebell Thrusters. Kettlebell starts on the ground. Do all 3 Thrusters on your right side the first round. Then all 3 Thrusters on your left side the next round. And so on. If you can’t complete all 3 thrusters, then your workout is done.
*Scored by heaviest deadlift completed.
Pullup Cycle: Week 1 Day 2
2 Muscle Ups
4 Handstand Pushups
8 Kettlebell Swings @ 2pd/ 1.5 pd
Thursday Skill Day
Dumbbell Snatches & Burpees per 2018 Open Standard
Dumbbell Snatch @ 50/35#
Pullup Cycle: Week 1 Day 3
Find a 1RM Overhead Squat from the Ground (no rack)
5 Rounds for Time:
15 Overhead Squats @ 95/65#
*Time Cap: 28 min
Find a Max Distance Broad Jump
For max reps:
1 min Squats
1 min Push-ups
1 min Box Jumps @ 20”/20”
1 min Pull-ups
1 min Inverted burpees
1 min Wall-ball shots @ 20#/20#
1 min Burpees (2018 Standard)
1 min Double-unders
*Scored by total reps
Video of Coach Glassman briefing this workout.
Compare to Jan. 28th 2017 and Jan. 26th 2016